Dieting in old age: how to eat right and live better

Every kilo matters
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Malnutrition versus supernutrition
There are many causes for malnutrition in old age. For one, the appetite tends to sink due to decreased feelings of hunger, sensations of taste and olfactory senses. But also social factors, as well as limited mobility and financial constraints, make it increasingly difficult to buy and prepare food. In addition, acute and chronic diseases can negatively affect the nutritional status of older people. Often, weight, that has been lost acutely, cannot be fully regained, resulting in the course of a gradual weight loss.

Not only malnutrition but also supernutrition (overeating) are serious health problems. The total amount of obese people in the population is steadily rising. This development also affects older people. The causes are, above all, a bad diet or a diet that is not need-based, as well as a lack of physical activity. As dietary requirements change over the course of our lives, eating habits often persist. The amount of calories we consume remain constant or even increase over the years, although our energy requirements decline.

Choosing the right combination
Older people represent a very heterogeneous group of people, in terms of their state of health and physical activity. For this reason, their diets need to be based on individual needs. Generally speaking, the basal metabolic rate decreases over the course of our lives and our diets need to be adjusted accordingly. A 65-year-old person needs about 10% less calories a day, compared to a person who is between 25 and 50 years old. Our supplied energy should consist of 50% carbohydrates. Whole grains are preferable because of their high content of long-chain carbohydrates and fiber.

One third of our daily energy needs should be met by fats, with food products that are rich in unsaturated fatty acids, such as saltwater fish, oils, nuts and legumes. The consumption of highly-processed, ready-to-eat products should be reduced due to their large quantities of saturated fatty acids. The remainder of a daily diet should consist of proteins. It should be noted that protein requirements beyond the age of 65 increase by up to 20%. As a guideline, this age group's daily intake should consist of one gram of protein per kilo of body weight for normal physical activity. Insufficient protein intake increases the risk of losing muscle mass and developing sarcopenia. Overeating may also lead to sarcopenia, so-called ‘sarcopenic obesity’, which is characterized by a loss of muscle mass and a simultaneous increase in fat mass. The need for vitamins and minerals, however, remains largely identical or may increase slightly. Overall, our dietary requirements increase over the course of our lives. Older people should eat high-quality foods that are low in calories and at the same time provide all the necessary nutrients. Adhering to an age- and needs-based diet is one of the cornerstones of maintaining good health and can thus make a significant contribution to our quality of life and general physical fitness long term.

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